Met-Con

WOD was a combo of 3 rounds for time of 10 overhead squats and 150 single unders or 50 double unders. RX’d at 80% of OHS. Again, to baby my shoulder, I went with 65 lbs, about 60% of OHS 5 RM (currently 110). My time: 7:48. I did double unders, but because I can’t do them consecutively, but have to do intermediate reps, I probably did all the single unders too!

Plan HTFU

Plan HTFU Additional #1: Body Weight. This went just according to plan. 5 x 10 push-ups, 5 x 10 pull-ups (with blue band). These sets include the 1 set of each I did during the warm-up. Push-ups were scattered through morning, before and during the workout and finally back home. Pull-ups were during the warm-up.

Plan HTFU Additional #2: Ice. I iced my left shoulder, both knees, and right forearm for about 5 minutes each.

Plan HTFU Additional #3: Mobility WODs. I’ll be going up from the very first post through KStar’s entire series of Mobility WODs. Two per day until I catch up. It should take 2 weeks or more. Today, following episodes 1 & 2, I did 10 minutes total in a squat (First of Many Beat Downs) and an abbreviated version of his hip extension stretch (don’t go in your pain cave) — spending only about 2 minutes on each side instead of 4, and not doing the pre-and post squat test.

Diet: 95% paleo plus BCAAs, whey protein, and supplements; 12-14 hours of fasting daily; decaf after the last cup of caf is poured at about 9:30 am.

Sleep: no sleep last night — at all. Freaking stressful travel day and I drank a “shot in the dark” (espresso in coffee) during the drive from Charlotte to Asheville (9:00 to 11:00 pm). Tonight: watching 1 TV show, going to bed soon, when it is over. Getting off this blog and the internet immediately. Getting up at 4:45 am!

What is “Baldwin’s Gym Notebook”?

I'm a middle aged college professor who, over the past six years, has been on a journey—a sort of Odyssey, really—of fitness and training. In this blog I share my thoughts and experiences along the way, in an effort to hold myself accountable, and possibly, to inform and entertain readers.

This blog used to be called "Training Board". Posts relating to these topics can be found on here going back to 2009.

I took about two years away from the blog, from March 2013 until March 2015. In that "dark period," a lot of things changed. But one thing that hasn't changed is my desire to live and to live well, and to include fitness, nutrition, and thoughtful reflection on training in my life.

Thank you for reading. If you feel like it, leave a comment. Let me know your thoughts too. Let me know how your training and life is going.